Androzene®
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– – – – – – – – – – – – – – – –
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Androzene® improves Quality of Erections.
Androzene® uses clinically tested ingredients that will increase blood flow to the genital region in response to sexual stimuli, this will give you:
- Hardness – A more rigid erection
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Heightens Mood – When you know you will perform better you will be able to enter intimate situations with more confidence.
- Confidence – Knowing that you are that much better for you and your partner
- Physical Arousal – A quicker and bigger reaction to intimacy
Increases Energy – Androzene® is designed to deliver that pep that is so key to lovemaking
- Increased Physical Energy – For more vigorous lovemaking
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Androzene® Works! Bottom Line!
Ultimate Sexual Health & Performance™
Date: Tue, 20 Jan 2009
To: John Abdo <john@johnabdo.com>
Subject: Ultimate Sexual Health & Performance™
Hi John,
I have read about a third of the book so far…GOOD STUFF! Exactly what I wanted to understand. This will be a big hit. There are sooo many guys out there that just don’t know. Also I was even surprised to read about the soy product affects. Hmm. I use soy milk with my bran flakes every day…… No dairy at all!
I’ll keep in touch.
Thanks
Ron
—– Forwarded Message
From: John Abdo
Date: Tue, 20 Jan 2009
To: ron
Subject: Ultimate Sexual Health & Performance™
Hello Ron:
The soy might not hurt you all that much, but given the reason why you’re reading my book, it would be wise to (at least) cut down a bit, and especially get the lowest fat versions you can find. Men also need estrogen but the growers and distributors of soy have done a terrific job at marketing this product and, in my opinion, it’s over rated but, nonetheless, is a healthy natural food. You might want to try Lactose Free NonFat Milk, or brand name Lactaid, much better if your stomach tolerates it.
Little adjustments like these can help to re-set your entire metabolism.
Keep in touch. Good luck to your greater half as well!
John Abdo
Creator, Ultimate Sexual Health & Performance™
———————————-
From: ron
Date: Wed, 21 Jan 2009
To: John Abdo <john@johnabdo.com>
Subject: Ultimate Sexual Health & Performance™
Hi John,
Well said…. and my next purchase will be lactaid.
In further reading today…I have book marked pages 100- 103. Testosterone…
Very interesting…wow! The average “Joe” out there really do not have a clue about this!
As I look back on my years…. In school I was really never into sports, running, lifting, etc.. Music and arts were more interesting to me. Even though I tried sports…and quite clumsy at best…just wasn’t for me. I felt bad about that ….cause my 2 older brothers (9 – 10 years my senior) were both star athlets in High School.
Could it be that levels of testosterone are less even at that early age? I will check with my Dr and the exam results from my December 22nd checkup.
Thanks
Ron
From: John Abdo
Date: Wed, 21 Jan 2009
To: Ron
Subject: Ultimate Sexual Health & Performance™
Hey Ron:
Choosing music and arts over sports doesn’t necessarily mean lower testosterone, just preference, ambitions and, as a kid, peer influence. Let me challenge you to ask your doctor some questions you never asked him before, now fully loaded with the information from the book. This will help you because it helps the doctor, a two-way street, and the better you communicate with him then better, and more expedient, he can treat you.
Think Up!
John
———————————————–
From: Joel
Date: Tue, 20 Jan 2009
To: John Abdo
Subject: Re: Ultimate Sexual Health Newsletter-Hormonal Fuel Tank
Getting into the book, so far so good. Do you suggest I get a blood test (Hormonal Fuel Tank)?
I actually made love to my wife. I assumed I would be stronger since it had been a week, it was not. Took a while. I am not willing to tolerate it. I have changed some of the things I eat already.
Just want to thank you again,
Joel
—————-
From: John Abdo
Date: Tue, 20 Jan 2009
To: Joel
Subject: Re: Ultimate Sexual Health Newsletter-Hormonal Fuel Tank
Hi Joell:
Getting a blood exam is always a wise thing to do, and will help steer you in the right direction. Utilize the discounts I’ve been able to secure with the Life Extension Foundation (see below), just give them a call and they can inform you how to proceed.
The Life Extension Foundation
http://www.lef.org/ja
888-463-0309
Give everything a little more time, but be confident that changes are definitely being made on a cellular level, and will ultimately manifest in other areas in your body. Keep notes, and send me another email soon. You deserve to be the absolute best you can be.
John Abdo
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Men-In-Pause™
Men-In-Pause
Why are millions of men slowing down while millions of others are stuck in “pause” mode?
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ANDROPAUSE is one of the newer names listed in medical dictionaries that, unfortunately, is also quickly becoming a household name. Andropause is synonymous with hypogonadism and impotence, best known for its 2-letter acronym, ED (i.e., erectile dysfunction). Andropause is a devastating and embarrassing condition that’s effecting millions of men through a down-regulation of natural sexual capabilities.
Similar to menopause in women, andropause, in general, is the weakening of a mans’ testicles, or gonads, with concurrent diminishing ability to produce testosterone and sperm. This is not a penis-only condition as it effects the entire male endocrine [or hormonal] system. Andropause relentlessly decreases the quality of a man’s life often times exerting negative consequences to their families, relationships and businesses.
The combination of two words, “andro” refers to androgen which is specific to the male hormonal or androgenic system. “Pause” is a stagnation or waning in hormonal health and genital functionality. Statistics reveal that over thirty million men in America and another 150 million-plus worldwide suffer varying degrees of andropause that manifest into a myriad of sexual disorders.
Undoubtedly reaching epidemic proportions, the bright side in all this is that there’s never been a better time in history to offer aid for those men who are slowing down or stuck in pause mode. Finally, we can say ‘Goodbye’ to the mannerisms of under-educated doctors from the past who would send our dads, uncles and granddads home with their tails between their legs. All this was after mustering up the courage to even bring up the topic in the first place. Can you imagine how powerfully nerve-racking that must of been? And to rub salt into the wound, many (most) doctors would respond by saying, “Go home Bob and get some rest. Your impotency is all in your (big) head!”.
Needless to say, men really don’t need a doctor to (officially) inform them that they’re having challenges “getting it up”; men already know that much. However, doctors are necessary to ascertain hormonal deficiencies while determining one’s overall health status both physically and psychologically. Based on all this data today’s men can easily implement strategic lifestyle modifications that boost and even “unpause” their andropause.
Suffice it to say, after decades of research into the fields of anti-aging sciences, human performance, sexuality and a countless list of others, I’m thrilled to have discovered a plethora of options for helping men restore normal sexual functionality. Viagra and its look-a-likes are modern day action-hero’s for sexually challenged men. These prescription-only drugs do have their places amongst the cornucopia of choices, but they’re synthetic, unnatural, and present an assortment of sickening side-effects, and they’re a penis-only Band-Aid that addresses the symptoms, or effects, all while ignoring the causes.
Some common causes for Andropause
- Smoking (#1 cause)
- Diabetes
- Obesity
- Stress and high blood pressure: hypertension
- Drugs (the list is too long to post here)
- Age-related hormone decline
- Poor eating habits
- Depression
- Alcohol (excessive use)
- Performance Anxiety: fear of failure and embarrassment
Here’s a few proven tips that will improve a man’s overall health and sexual vitality:
Admit it
It’s okay now to talk to your doctor about it. Move past all the machoism and disclose your sexual symptoms to a skilled sexual-health professional. Your big head must get squared away with this while you seek restitution of your sexual powers. Admitting any challenge or problem is the first step toward finding the solution. Even elite athletes confide in their coaches to correct weaknesses and flaws, while prudent businessmen seek wise counsel to convert struggling businesses into profitable enterprises.
Sexual Nourishment
It’s prudent to consume a higher percentage of healthy foods that support the trillions of cells in your body (and penis) with the nutrition that’s essential to function at full vitality. There’s a long list of natural supplements that reinforce our glands, hormones, and genital/reproductive anatomy, while correspondingly boosting sexual potency. It’s safer and far more potent to find a ‘formula’ that offers a mixture of numerous bio-active ingredients that circulates around the entire endocrine system than it is to rely on single ingredients. For instance, as a popular single-ingredient sex enhancer, many T-boosters are effective at boosting testosterone however they’re ineffective at preventing the conversion of testosterone into dihydrotestosterone (DHT); an obvious imbalance. Plenty of published cases explain that men using T-Boosters, and other single-ingredient sex enhancers, experienced hair loss, enlargement of their prostate glands, acquired irreversible gynocomastia (breast-like fatty deposits around the nipples), and seeing acne pop up all over their bodies. A great formula is designed to balance your body holistically.
Working It Out
Less of artificial or mechanical means, the only way a penis can achieve an erection is through an upsurge in blood flow. Blood is the major biological component that expands and hardens the penis liken to pumping fluid into an empty balloon. Since blood is distributed throughout the body and into the penile tissues through our circulatory vessels men are encouraged to include periodic aerobic exercise into their weekly schedules. Aerobic exercise is proven to pump blood all over the body while concurrently increasing the diameter and strength of the blood vessels. Specific to erections this increases the quantities and frequencies of nutrient-filled blood that enters into the penis.
Anaerobic, or strength exercise is especially important for stimulating the secretion of healthy hormones like testosterone and human growth hormone. These hormones are naturally manufactured by the body and released through what is known as a catabolic-anabolic metabolism. On a microscopic level, anaerobic exercise literally tears apart muscle and nerve fibers. This tear-down is scientifically known as catabolism. The idea of tearing yourself apart with the objective to build yourself up is a freaky concept for many people. But once people, especially performance-driven athletes, understand why they need to intentionally induce catabolism on a regular basis they passionately strive to experience this breakdown on a frequent basis. Once the body enters into a catabolic state the body naturally switches into to a reparation-mode that heals, repairs and rebuilds damaged cells, this is called anabolism. This cycle of tear-down and build-up; better known as the metaphor “no-pain, no-gain”, is necessary for maintaining muscle and nerve integrity, and contributing to improvements in sexual functionality.
Typically, depending on age and fitness status, three to five exercise sessions per week of combined aerobic and anaerobic conditioning is sufficient for most guys to develop then sustain strong, lean, functional muscles and circulatory health. All exercise triggers the natural production of endogenous hormones in our body that contribute to sexual desire, erection firmness and duration, and orgasmic frequency.
Realistic Expectations
For decades now, anti-aging and longevity experts have been touting, with strong conviction, that the aging process can be slowed down, and even reversed. Basically, we have two ages; 1) our ‘chronological age’ and 2) our ‘biological age’. Chronological age literally means the number of candles you poke onto your birthday cakes, or the number of years you’ve been alive. On the other hand, biological age is the true and scientifically accurate age of your organs, tissues and cells; all 75 trillion of them. So if you’re 50 years old and follow a sexual health-promoting lifestyle it’s entirely possible to re-set your hormones and sexual performance abilities by ten, even twenty-plus years. Unfortunately, you’ll still be required to poke 50 candles onto your birthday cake however your hormonal blood profiles and performance abilities will indicate a much more youthful and potent man.
I wish you great health and success!
John Abdo
——————————————
John Abdo is a Olympic Strength & Conditioning Coach, Inductee into the National Fitness Hall of Fame, Award-Winning Health & Fitness Expert, Award-Winning inventor of fitness equipment like The AB-DOer®, and the author of the critically-acclaimed book Ultimate Sexual Health & Performance™. John is also the co-developer of the popular male-performance formula Androzene®. For more information please visit: www.Androzene.com
This article is offered as information only and is the opinion of the author and should not be construed as medical advice.
Physiology of an Erection
Physiology of an Erection: Refer to ‘HPTA Illustration’
By John Abdo
The penis seems to have a mind of its own when men are experiencing andropause or hypogonadism. The mind-penis connection (big head/little head) becomes impaired through declining hormone production, insufficient circulation of blood and diminishing penile responsiveness, to name a few.
As youngsters, it was a ‘sure thing’ that a man’s little head would obey commands from his big head. The mere thought of sex, or something sexy, was adequate to excite our little buddy. However, as men age, unfortunately, the connection between the big head and the little head is often hindered delaying the onset of erections while also making erections more challenging to sustain.
But before we play the brain-blame game, let’s take a deeper look at erection physiology to better understand what’s really going on:
Obtaining then sustaining an erection is made possible through a highly complex chain of psycho-biological processes that are under the control of the brain, hormones, nervous and circulatory systems, spinal column, testicles, prostate, and, of course, the penis. As a result of the thought of sex and/or a physical sexual sensation [sensuous touch], the Hypothalamus gland secretes an incredibly potent glandular-stimulating hormone called Gonadotrophin Releasing Hormone [GnRH]. GnRH rushes out of the Hypothalamus and speeds it’s way to the Pituitary gland that’s just a fraction of an inch away.
The Hypothalamus is a ‘sensitive’ organ. By this I mean it reacts to our senses, all six of them. Yes, there are 6, not 5. What we See, Hear, Taste, Smell and Touch are the commonly known (five) senses however the 6th sense that I’m referring to relates to the mind’s ability to create sexual excitation and function by means of fantasy, desire, memory, lust or libido. Whenever any of these six senses incites the Hypothalamus sexual magic typically ensues.
Under normal conditions, the Pituitary gland responds to the GnRH signal by secreting two other fascinating hormones; Luteinizing Hormone [LH] and Follicular Stimulating Hormone [FSH]; collectively known as the Gonadotrophins. Once released from the Pituitary, LH and FSH travel all the way down to the gonads, i.e., the testicles, in particular, the testicles’ Leydig Cells. When the Pituitary gland produces LH and FSH from the GnRH signal, and when the gonads respond to LH and FSH, this is called a “Positive Feedback”. [Feedback literally means that the gonads and penis are positively reacting to the brains’ Hypothalamus and Pituitary hormonal messengers].
However, if the Pituitary fails to respond to GnRH, or the gonads fail to respond to LH and FSH, then this is called “Negative Feedback”; sometimes referred to as Down Regulation, a condition many steroid users and andropausal men are all too well aware of. Negative Feedback results in a disruption, cessation or disconnection between the internal linkage of the brain, glands, hormones, gonads and penis, and results in varying degrees of andropause, hypogonadism, impotence, or just plain-old ED!
As an FYI, this glandular-hormonal cycle is scientifically referred to as the HPTA or HPGA: Hypothalamic-Pituitary-Testicular Axis or Hypothalamic-Pituitary-Gonadal Axis.
But Wait! There’s More!
Once the gonads are stimulated by the gonadotrophins (LH + FSH) the penis is then prepped for sexual activity, as an essential influx of penile blood flow must be created. Blood enters the penis through the dilation [or widening] of the tiny circulatory vessels of the penis that fill up, expand and harden the penis’ internal (expandable) spongy chambers called the corpus cavernosum. These tissues are analogous to when a sponge has been soaked in water it grows more voluminous, heavier and harder, and when the water is squeezed out it dramatically reduces in size, weight and firmness. Simply put, the more blood that gets pumped inside the corpus cavernosum the harder and bigger the penis swells up.
This swelling-up effect is produced by the circulatory vessels’ bio-mechanically permitting blood to penetrate into the penis; called vasodilation. This vasodilation process is made possible by yet another chemical agent we naturally produce called Nitric Oxide [NO]. But you might of guessed, as we age, and with poor lifestyle habits, the volume and potency of NO, and many other hormones, decline.
NO is imperative for penile vasodilation while it is also instrumental in allowing another key erection-producing chemical to be released into the penile blood supply, it’s called Cyclic Guanosine Monophosphate (cGMP). cGMP is also necessary to obtain erections however it’s role may be even more important for sustaining them. This key bio-chemical assists in trapping the blood once it’s inside the penis’s corpus cavernosum to sustain its firmness and size.
Without NO and cGMP a man cannot achieve an erection nor will he be able to sustain it long enough to win praises from his lover. Unfortunately, cGMP is destroyed by another enzyme the body naturally produces called Phosphodiesterase-V; popularly known as the acronym PDE-5. PDE-5 binds to and impedes the actions of cGMP. The trick is to block, delay and/or inhibit PDE-5 so the NO/cGMP-cycle can perform their tasks for obtaining then sustaining firm erections.
Made popular by their multi-million dollar TV ad campaigns are the prescription-only erection pills Viagra, Levitra and Cialis. All three of these synthetic drugs are PDE-5 inhibitors, and very potent ones at that. Their actions block the PDE-5 enzyme so the erection-producing chemicals NO and/or cGMP can carry out their roles in vasodilation of the penis.
Truth be told, I have a problem with doctors issuing prescriptions for erection pills without administering a complete examination to their andropausal-complaining male patients. Prescription erection pills only focus on the final stage of the HPTA cycle serving ‘only’ as PDE-5 inhibitors that have (temporary) influence. This approach, obviously, targets the symptoms of ED while it totally ignores the cause/s for why millions of men are experiencing andropause in the first place. The little head is having problems but it’s often what’s inside the big head that’s actually causing all the dysfunctions.
Let Mom Help!
There are plenty of success-proven ‘natural’ ingredients that holistically target male sexual potency and penile functionality. These marvelous nutritional gifts from Mother Nature nourish and vitalize various body organs like the hypothalamus, pituitary, testicles, and prostate, and also serve as natural PDE-5 inhibitors promoting the production and release of NO and cGMP that stimulates penile vasodilation. That said, it’s best to seek natural, safe, success-proven alternatives that nourish both the ‘causes’ and the ‘symptoms’ of your sexual health concerns. Solely relying on prescription erection medications, again, are only temporary, target the symptoms and create an array of sickening side-effects.
Sexuality is an incredibly complicated science. Please regard this article as a brief, incomplete depiction of this sophisticated topic. Use it to better educate you and your doctor. If you’re experiencing any sexual performance challenges, or smart enough to plan to prevent, seek professional medical help from skilled sexual-health practitioners.
Be a wise guy. Using your big head in a prudent manner will certainly benefit how your little one performs!
Wishing You the Absolute Best of Health!
John Abdo
——————– e n d ———————-
John Abdo is an Olympic Strength & Conditioning Coach, Inductee into the National Fitness Hall of Fame, Award-Winning Health & Fitness Expert, and the author of the doctor-endorsed book, Ultimate Sexual Health & Performance™. John is also the creator of Androzene® the high-potency male-potency formula men are relying upon to boost their sexual health and performances. The information contained in this article should not be construed as medical advice. For more information, please visit http://www.Androzene.com.
When Women Were The Aliens
I began a career in strength coaching Olympic and professional athletes over 37 years ago. It wasn’t too long afterward that I also entered the fitness industry to instruct non-competitors as it was evident plenty of exciting new health and fitness trends were unfolding in the mainstream.
Back in the good ole days, I remember when fitness training centers segregated men from women dedicating alternate days for each sex, while Sundays were split in half; men in the morning and women in the afternoon. Much of that reasoning was financial – facility costs offered a much cheaper investment with one locker room and a couple of showers. The other reason was that men and women, so they believed, had totally different needs. This ‘specificity of needs’ lead to the invention and manufacturing of female-specific equipment; like the now popular ‘adductor machine’ many men wouldn’t ever consider using. However, as the mainstream caught the fitness bug, health centers around the country knew they were turning away potential member revenues due to their obsolete operational strategies.
This wasn’t the case in many sports training facilities. Let’s call this populace the hardcore or ‘competitor’ group. Sports like track and field, gymnastics, figure and speed skating, and volleyball, to name a few, have teams for men and teams for women who often (strength) trained in the same facility, at the same times and with the exact same exercises, drills and equipment.
Historically, it’s fair to say that men constructed much of the foundation for exercise development and technique that was fueled with the ambition, and often necessity, to strengthen of the human musculature. Perhaps the origin can be traced to a man’s genetic legacy as the strength-Gods were all men — Hercules, Apollo, Zeus, and Adonis, to name a few. The women who crept into the male domain, especially the weight rooms, received their education on basic-to-advanced level strength training and bodybuilding. It wasn’t too long that women commanded special techniques (and equipment) that would prevent, or undo, the unfeminine muscular hypertrophy that shortly followed.
As we’re often blamed, many men become creatures of habit and resist change. But as soon as leotards were invented no guy in his right mind would volunteer to police thong-clad females out of the gym. In fact, allowing women to train with men raised the (ego) bar to another level, which became, and still is, a great motivator.
‘Showing off’ is a terrific incentive to pump out more reps and manhandle heavier resistances. It’s also fair to claim that during co-ed training sessions stimulate upswings in naturally occurring androgenic-anabolic hormones, like testosterone, in both sexes. Perhaps Rocky’s trainer, Mick, was mistaken when he kept screaming at his prize fighter that “women weaken legs”.
The co-ed fitness revolution was officially in full momentum by the mid-80s. This phenomenon gathered scores of non-competitors, weekend warriors, and ‘females’, into one setting all motivated to achieve self-betterment, sexier and more athletic-looking bodies, and an improved quality of life.
In my opinion, women have not only spiced up the world of fitness they’ve also made it infinitely more creative and diverse. Unlike men – who basically work on their strengths, women have always approached fitness and body shaping with their ‘weaknesses’ as a priority. Women also enjoy dancing more than most men. So when women started to combine exercise with dance motions many men, especially the ones you’d label ‘gym rat’, wrote that off as a silly fad that would shortly die out. The skeptics were all wrong. Dance-fitness, and a plethora of other female-inspired exercises and routines, as we now know, has successfully evolved into high standard fitness sciences.
That said, men have learned a great deal from the alien invasion of women in our gyms. This especially applies to balancing out ones’ training, working on one’s weaknesses as a priority, and, no doubt, expanding our ranges of options for exercise and routines.
In addition to the already mentioned advantages, and much to everyone’s surprise, many solutions were becoming available for both the prevention and remedy to the chronic condition known as the ‘plateau effect’; AKA ‘hitting the wall’, AKA the ‘sticking point’. This was the result, and much of the credit to the female occupants in our gyms who turned things completely upside sown, and all while wearing thong-clad leotards. Who’d ever think it?
When results from training become sluggish, stagnant, or decline; i.e., the plateau effect, the prudent approach is to break old ‘stuck’ habits by challenging new techniques and strategies to provide the body, and the brain, with different patterns of actions; i.e., mind-muscle coordination or psycho-muscular facilitation. With the new energy and influence from the females, guys, even the macho ones, would cart their buttocks onto yoga mats, aerobic dance floors, and Pilates studios.
I must also add that women have taught men how to have fun during training replacing or, at least, redefining, the ‘no pain, no gain’ mentality by showing men how to have a good time in the gym as opposed to training like Rocky for each and every workout.
Numerous studies suggest that regularity in routines inevitably leads to imbalances, boredom, abandonment and even injury. Confusing a muscle and/or muscle group by applying new techniques by literally mixing things up stimulates new brain-nerve-muscle pathways of communication and the excitation of the homeostatic metabolic response mechanism that’s vital for recovery and consistent improvement.
Physiological Differences
Aside from their obvious physical, hormonal and sexual differences, men and women have (basically) the same muscular and skeletal anatomy. The main difference is women have a wider pelvis for child bearing, a Mother Nature design. Along with a wider pelvis come wider hips yielding an expanded angle of the femur bone starting at the ball-n-socket hip joint and traveling down the leg into the knee joint. This is known as the “Q-angle”; Q representing quadriceps, which are the four large muscles that rest on the top and sides of the longest and heaviest bones in the body, the femurs.
Understanding this anatomical fact, women are advised to focus a percentage of their conditioning to training all sides of their abdomen, mid-to-lower back, buttocks, hips, and legs. Lacking adequate strength and integrity, the pelvis and ball-n-socket hip joint inevitably break down for a high percentage of maturing females, something (I believe is) preventable.
Ironically, the entire region surrounding the pelvis also seems to befall the area where women collect most of their body fat. There’s a direct correlation between areas of the body that collect higher percentages of fat to weak underlying muscles, coupled, of course, with poor eating habits.
For men, need I say, they deal with love-handles, but there’s nothing lovely about them. The (main) underlying muscles for the love-handles are the obliques. These muscles are anatomical residents that surround the entire circumference of the core region of the body. The only skeletal support, or boney structures, in this region are the small vertebra of the thoracic and lumbar spinal column. Look at any laboratory skeleton and you’ll observe skeletal absence in this region of the body; and good reason why it’s often referred to as the body cavity or abdominal cavity; cavity meaning empty of bone. With a significant structural support void in our midsections, men, and women, must condition all sides of their midsections, or the area completely surrounding the spine on a horizontal plane and encompasses the entire upper ridge of the pelvis upward to the rib cage on a vertical plane.
If we compartmentalize the muscular anatomy in the midsection, the abs comprise (approximately) 20% – 25% of the core area of the body. So if one is striving to develop great symmetry in their midsection a 360º approach is essential. Put another way, the intelligent method to midsection training is to emphasize ‘all’ sides of this region; i.e., the abdominals, obliques, serratus, intercostals and lumbar erector tissues.
And the winner is . . .
Now that the ‘him’ vs. ‘her’ mindset is well behind us we can eagerly look ahead to even greater developments in the sports and fitness industries that inevitably result from a ‘working together’ campaign. Although men have passed many torches to women, especially from inside our weight rooms and gyms, it was the females who influenced an explosive expansion in the world of fitness that has paved the way into today’s enormous health and body consciousness phenomena.
Leotards or not, females are welcome to train at my gym anytime!
Best of Health & Success!
John Abdo
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John Abdo is an Olympic Strength & Conditioning Coach, Award-Winning inventor of fitness equipment like The AB-DOer® and Inductee into the National Health & Fitness Hall of Fame. For more information please email John at: john@johnabdo.com.
Your Family’s ‘Home’ Gym
By John Abdo
Many believe that adults and children should exercise separately and with their own (specialized) exercises and equipment. However, with today’s fast-paced lifestyles, convenient and group (family) activity sessions enables parents and their children to enjoy the extraordinary benefits the fitness lifestyle offers while creating lifelong bonding experiences.
Although there are plenty of formal, and expensive, machines and methods we can choose to strengthen and shape our bodies, it’s imperative parents become creative and improvise new approaches toward family fitness activities.
So as we’re affixing our thinking caps let’s reveal some (unconventional) paraphernalia we can utilize to improve our families’ health and appearance. There’s no need to fret if you don’t own any fancy equipment. I did mention we’d improvise, so let’s make use of typical household items. Here are some examples:
Get on the stick: Not the Wicked Witch’s stick from the Wizard of Oz, but rather a broomstick. This typical household item makes an awesome fitness tool. Use it to stretch the body and to mimic any barbell exercise by pretending it weighs 100 lbs, or more. The ‘pretending’ part is a unique method for training the brain that sends powerful nerve impulses to the contracting muscles without unnecessary overloads. Curl, press, pull, lunge walk and squat with the broomstick to realize terrific muscle-toning benefits.
Bottoms’ up: Instead of discarding those empty gallon cartons of milk turn them into dumbbells just like the fancy ones you use in a health club but these are shaped a bit more oddly. With six empty cartons you can make three pairs of dumbbells. The first pair is filled with water, dirt or sand to approximately three inches from the bottom. The second pair is filled halfway while the third pair is your heaviest set yet as they’ll be filled to the max. Like the broomstick, you can mimic any (dumbbell) exercise except this time there’s no pretending about the resistance because these weights are real!
Cushy Tushy: Grab a sofa cushion and squeeze it repetitiously. Squeeze it with your hands in front of your upper body to exercise your arm, chest and shoulder muscles, or place the cushion between your legs while seated to exercise your thighs, groin, hamstrings and buttocks. A repetitive squeeze-and-hold technique will deliver great results.
Squeeze Ball: Grab a ball; i.e., tennis or racquetball ball, or any shaped nerf ball, and squeeze it repetitiously to work the muscles of your fingers, hands, wrists and forearms. By strengthening these body parts you’ll have a much greater chance at succeeding with gripping events, like swinging a tennis racquetball, baseball bat or golf club. As a bonus, household chores like vacuuming, raking, window washing and opening stubborn cans of pickles, become easier too.
Family Planner: Keep a journal that your family frequents and makes regular contributions into. The mission is to record physical activity and eating habits for each day then sum things up at the end of each week. You can even insert newspaper or magazine clippings on nutrition and fitness, and also post success stories for inspiration. Periodically, have a family member read from this journal to reminisce and discuss forthcoming plans while motivating each other to continue to persevere toward achieving all your goals.
Team Captain: Once your family team is established select a new captain each week. The primary role of the captain is to take on the responsibility of holding the teammates accountable for their commitments. Responsibility strengthens character while teaching is one of the best ways to learn. As the teams’ captain, that role also requires that person (adult or child) to serve as the team’s motivator, mentor, drill sergeant and disciplinarian, characteristics that will improve dignity and dependability.
Max Out Day: Select one day out of the week that’s specifically designated for everybody in the family to push themselves harder than before. It could be something new, like a long hike in some unexplored location, or a familiar activity that’s applied with extra vigor, or completed in a faster time. The objective is to establish a healthy ‘competitive’ atmosphere between family teammates and to encourage each member to ‘out-do’ (or ‘best’) themselves as the conditioning process endures.
When approached creatively and enthusiastically, achieving and sustaining a healthy and in-shape condition is an enjoyable and rewarding process for parents and their children. The excuses of no equipment, no time, and no money are ‘no’ longer justifiable. Improvise your way to greater health and take your family along for the ride of their lives.
Most of all, enjoy the process and have fun!
John Abdo
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John Abdo is an Olympic Strength & Conditioning Coach, Award-Winning inventor of fitness equipment like The AB-DOer® and Inductee into the National Health & Fitness Hall of Fame. John is also the co-developer of the popular male-performance formula Androzene®. For more information please email John at: john@johnabdo.com.
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